You can tell the difference in posture between those who train their core and those who don't.

In response to the recent running boom, we're keenly aware of the dramatic increase in sports participation. Running is now commonplace; people are switching to bicycles for their commute, heading to the gym or yoga after work, and enjoying sports like golf and trekking on weekends. Across all generations, more and more people are incorporating sports into various moments of their lives, savoring the "joy of movement."

Many of these active lifestyle enthusiasts also use Nike's free training app for iPhone/iPad, "NIKE TRAINING CLUB." In January, a training program featuring model Jessica Michibata, "Jessica's Workout," was released and has become a hot topic. Michibata herself is an avid sports lover.





Given her busy schedule as a top model, how does she manage to fit in so much training? One might assume she adheres to a meticulously planned, highly disciplined routine, but surprisingly, that's not the case.





Jessica's To the Core Workout
The "Jessica's To the Core Workout" program, released in January, is a core training routine that can be easily done indoors. Jessica's movements are shown on video, making the detailed actions easy to follow. Each action lasts for one minute, with 15 menus making up one set, totaling just 15 minutes. Its convenience makes it easy to incorporate into daily life. By combining movements like rotation, plank, and squats, it provides essential training for many women.—It effectively targets the abs, hip flexors, lower back, and glutes in a short time. However, even this 15-minute routine can be surprisingly challenging. Being able to feel its effectiveness is a great motivator to continue daily.

Physical Strength Connects to Mental Fortitude

"The core is crucial for any exercise and definitely impacts performance. Training your core makes running much easier, especially for long distances. During a full marathon, say 42.195 kilometers, your legs bear a lot of strain in the latter half. But if your core is strong, it carries you even when your legs are tired. Moreover, the core is vital not just in sports but in everyday life. People with strong cores have a different posture from behind! The core is the body's center. A body with a stable center, like a straight spine, looks different from the front, of course, but the difference is apparent even from behind."

Having started training in her early twenties, she now challenges herself with grueling marathons and triathlons, pushing the boundaries as an athlete. But what drives her to pursue sports now that she already possesses a superb physique?

The appeal of boxing exercise lies in its ability to train the entire body rhythmically and enjoyably.

The core muscles can be considered the foundation of sports, which are the source of model Jessica Michibata's radiance. In April, the second installment of the training program "Jessica's Workout," "Jessica's Box Smart Workout," which incorporates boxing exercises, will be released. Michibata herself is currently enjoying boxing exercises.





"Boxing exercise is popular overseas, and I started incorporating it into my training with Yokote about a year ago. The appeal of boxing exercise is that it trains the core while also providing aerobic exercise. Traditional 'strength training' can be monotonous or tough because the movements are simple (laughs). But with boxing exercise, you move your arms, back, and abs rhythmically, and it gets your heart rate up, making you breathe hard and sweat. It distracts you, making it fun and quick to complete. Plus, it's a great stress reliever!"

Having a Clear Vision of "How You Want to Be"

For those who already enjoy sports or those who are resolving to start this year, why not use this cold season to build a foundation for spring with some at-home core training? Even Michibata admits there are days when she doesn't feel like exercising due to the cold. How does she cope with such moods?

"I love exercising, but sometimes it feels a bit like a chore. On those days, I prepare tools to lift my spirits. For me, that includes high-tempo music, live videos of my favorite artists, or looking at photos of my ideal body (laughs). Having a clear vision of 'how I want to be' is important. The more detailed and vivid the ideal image, the better. This allows you to work backward to map out the path to achieving it. Even then, if my motivation doesn't rise, I put on my workout clothes.





For women, there are also sports bras, but wearing workout gear naturally improves posture and makes you feel like doing something since you've already put it on (laughs). When choosing my gear, I focus on fit and ease of movement. I also tend to choose bright colors deliberately. While I might hesitate to wear vivid colors in daily life, I can wear them without reservation as workout attire, which I enjoy. If I feel 'even with the gear, nothing's working!', then it's better not to force it that day. I don't think you should push yourself that hard. Everyone has their own motivation switch, so it's good to have your personal 'switch' ready."

Michibata shared the joy of refining her body and mind by confronting herself through sports and unleashing her power. "After boxing exercise, I want to try Kung Fu!" she exclaims, currently interested in martial arts-based exercises. Her beautifully toned physique, admired by all, and her positive energy radiating from within, are vibrant today.